Pressing the snooze button multiple times, sneaking to the coffee machine completely exhausted, and already feeling totally stressed - do you know that? Then it’s high time for a good morning routine. We’ll show you how to start your day productively, motivated, and healthily.
Morning routine: What is that anyway?
A morning routine is nothing more than a sequence of the first hours of the day that you have set for yourself and is individual to you. Ideally, you carry out this sequence every day - until it becomes a routine.
A functioning morning routine is characterized by several points:
- You have chosen it yourself.
- You implement it every day.
- Your routine is tailored to your individual needs.
- It has positive effects on your daily life.
- You will keep them in the long term as well.
How long your morning routine takes is fundamentally totally irrelevant. Much more important is that it fits you and your life. But more on that later.
Why is a morning routine so important?
How we start our day has significant effects on the course of our day. Because those who are positive, relaxed, and well-organized in the morning carry that energy into the day - and are better equipped to handle any problems or challenges that arise.
Once we have established a good routine, it brings structure and order to our lives - the mind becomes free. Especially when your morning routine truly becomes second nature, because our brain loves routines.
In fact, we perform 80% of our actions automatically, without thinking about it. And that's a good thing - because well-established routines cost us much less energy than constant deliberation. At the same time, routines also reduce the risk of errors.
The problem arises when we have developed unhealthy habits - for example, hitting the snooze button multiple times in the morning.
When we do something for the first time, it is controlled by our cerebral cortex. Once we have practiced the behavior several times, it slowly but surely becomes a routine. The corresponding information slips into our basal ganglia - deep within our brain. There, it is stored as fixed processes.
That is also why it is so difficult to break established habits - but not impossible.
The benefits of an individual morning routine
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Structure and control: A fixed routine gives structure to the day and prevents you from feeling lost and overwhelmed in the morning.
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Less stress: When important tasks are automated in the morning, it relieves you of the burden of decision-making stress. Instead, you can calmly prepare for the day.
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Higher productivity: With an efficient morning routine, you can complete important tasks right at the beginning of the day - giving you a sense of achievement right from the start.
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Improved Health: A solid routine that allows you to exercise, meditate, or simply start your day more consciously right in the morning also promotes your health.
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Mental Preparation: Is your life particularly stressful again? Your routine helps you mentally tune in for the day and set goals.
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Better Time Management: A well-planned morning routine helps you use your time more effectively and get the most out of the day.
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More Energy: Especially morning exercise ensures that you can start the day with more energy.
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Improved Focus: An individual action plan helps you focus on important tasks.
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Personal Development: Time for reflection, learning, or hobbies in the morning also promotes your personal development.
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Positive Start: A morning routine that suits you ensures that you experience the best possible start to your day - every day.
Which routine is optimal for me?
Your optimal morning routine is as individual as you are, because everyone has their own unique biorhythm: Some find it easy to exercise right in the morning, while others prefer to read the newspaper or take their time for a long shower.
What matters is that you try out what works best for you - and that starts with getting up. Just because Michelle Obama gets up at 4:30 doesn't mean that it works just as well for you.
All components of your morning routine should empower you and focus on your well-being. However, how that ultimately looks is something only you can decide.
Famous Morning Routines
There are many different, famous morning routines. However, almost all of them have one thing in common: The day starts early, so there is enough time for personal development.
Michelle Obama:
- Lawyer, author, former First Lady
- 4:30 AM: Wake up
- Daily workout: Yoga, swimming, stretching
- Breakfast
- Spend time with husband and daughters
Tim Cook:
- CEO of Apple
- 4 AM: Wake up
- Read emails
- Workout
- Drive to Apple Park
Robin Sharma:
- Author of "The 5 AM Club"
- 4 to 5 AM: Wake up
- Exercise
- Keep a journal, drink coffee, listen to music
- Walking the dog, taking a bath
- from 8 AM: Preparing for work
This is how you establish your morning routine
21, 30, or 63 days: How long does it actually take to establish a new habit? Science is not entirely agreed on this.Sure is, however: In case of doubt, we should rather "train" new routines a little longer. For you, this means: Do not allow yourself to make an exception directly in the first week - if you plan to get up at 6 a.m., you should stick to it strictly.
The more pedantic you enforce your new habit, the higher your chances of success.
These four steps can help you:
- Analyze the current state: Look at your current habits. What is working well right now, and what is not? One way to assess this is your feeling. If you enjoy sitting on the couch for an hour in the morning, drinking coffee, and feeling good, you don't need to change anything. However, if something bothers you about your routine, it is worth looking for alternatives.
- Find positive habits: Don't just transfer any famous morning routine to your life. Instead, look for individual rituals that are somewhat easy for you to fulfill. If you are not the type for morning exercise at all, you shouldn't plan for it. That only leads to frustration.
- Keep hurdles low: Prepare for your new schedule the evening before. If you want to go jogging right after getting up, you can already set out your running shoes. If you often hit the snooze button, for example, you can place your alarm clock on the other side of the room. This way, you are guaranteed to get up.
- Incorporate rewards: If the good feeling alone is not enough, you can also actively incorporate rewards.No matter if it's the hot chocolate at your favorite café or the new running shoes. A reward can help you stay on track.
11 Ideas for Your Personal Morning Routine
Get up at 5 AM or would you rather sleep in? Start the day off right with some exercise - or would you prefer to listen to a podcast? Not sure which morning rituals might suit you? We've gathered a few ideas for you.
Get enough sleep
Okay, to be honest: Enough sleep is not exactly a suggestion - but rather the essential foundation. Experts recommend between seven and nine hours of sleep.
Restful sleep is the key to your physical and mental fitness, it strengthens your immune system and promotes your emotional balance.To improve your sleep quality, it's best to establish a fixed sleep routine:
Go to bed at the same time every evening and get up at the same time in the morning – ideally also on weekends. Ensure a quiet sleep environment, darken your bedroom, and keep the temperature comfortably cool. Avoid blue light from screens at least one hour before bedtime and refrain from caffeinated drinks in the evening. You can find more tips and background information in our article on sleep.
Forget the snooze button
To get used to your new morning ritual, you should stick strictly to your schedule - remember? Pressing the snooze button doesn't quite fit in. At worst, you sabotage your entire plan before it even starts.
Sometimes it is indeed hard to leave the cozy bed. A few tips can help you with that:
- Set your alarm so that you really get enough sleep. (And go to bed at a reasonable time, too.)
- Outsmart your inner couch potato and place your alarm clock at the other end of the room - this way you have to get up to turn it off. The likelihood that you will lie back down is significantly lower.
- Prepare all the important things the night before: your bathrobe, sports shoes, or favorite coffee mug. This makes it easier for you to get up.
- Start your own countdown and count down from five to zero - then you immediately start your day.
Drink enough water
You should drink two to three liters (or about 35 ml per kilogram of body weight) every day. Especially in the morning, this is important because your body is dehydrated from the night. A large glass of water boosts your metabolism and balances your fluid levels.
It also applies here: If you prepare your glass of water the evening before, the hurdle to drink it is significantly lower.
Coffee or tea as a reward
Are you more of a morning grouch than an early bird? Then rewards can also become a fixed part of your morning ritual - a cup of coffee or tea, for example.This not only ensures that you have something to look forward to - at the same time, the obligatory cup of coffee is also an optimal opportunity to exchange ideas with your family - or simply to create a moment for yourself.
Provide light / Use daylight lamp
Daylight is one of the most important timekeepers for our natural sleep rhythm. In the morning, daylight acts like a natural alarm clock: It signals to your brain that the day is starting and helps to stop the production of the sleep hormone melatonin.
At the same time, the release of serotonin is promoted - your mood improves and you have more energy. When it stays dark for a long time in winter, a daylight lamp can provide relief. It simulates sunlight and supports your natural biorhythm.Just 20 to 30 minutes before the lamp can help drive away fatigue and get you fit for the day.
Go outside
A short walk in the fresh air is the kickstart for your day. As soon as you move outside, your body receives an energy boost from the natural light - by the way, even when it's cloudy. Sunlight ensures that your brain wakes up and properly adjusts your biorhythm.
At the same time, the movement gets your circulation going, the oxygen supply is increased, and you immediately feel fitter and more focused. Especially in the darker season, you can combat the winter blues with a morning walk.
A study by the Max Planck Institute even showed that our entire brain structure benefits from walks and time spent outdoors. We are more focused, in a better mood, and our working memory also benefits. A win-win situation, so to speak!
Exercise
Morning movement is the perfect start to the day: it wakes you up, gets your circulation going, and releases endorphins that promote a good mood. No matter if you take a short walk, do some yoga exercises, or go jogging – any form of exercise helps to boost your metabolism and reduce stress.
Afterwards, it often becomes easier for you to be focused and productive.Especially in winter, regular exercise can also help combat the typical fatigue and lack of motivation that many experience, especially in the morning hours.
But that's not all: A community study by Oregon State University and Bellarmine University showed that people who exercise in the morning can also fall asleep better in the evening and that sleep quality improves.
Breakfast: Yes or no?
Whether breakfast is really the "most important meal of the day" is a matter of debate among scientists. While some studies show that a balanced breakfast boosts metabolism, stabilizes blood sugar levels, and prevents cravings throughout the day, others see it as an unnecessary calorie intake that raises blood sugar levels.
So you see: There is no scientific consensus on this. However, it is usually completely sufficient to listen to your own hunger signals: If you have no appetite in the morning, it is perfectly fine to skip breakfast. Others, on the other hand, feel more energized and focused when they eat something. Especially in winter, when the body needs more energy for temperature regulation, a nutrient-rich breakfast can help you start the day well.
Much more important than the question "Breakfast - yes or no?" is that you have a healthy breakfast. You should better avoid sugary cereals or fatty baked goods.
Positive affirmations and being mindful
How you start your day often influences your entire mood.Positive affirmations can help you start your day with an optimistic mindset. This strengthens your self-confidence and sets a positive focus for the upcoming day.
Combined with mindfulness – for example, through short breathing exercises or meditation – you can calm your mind and create clarity before the hustle and bustle of everyday life begins.
Possible positive affirmations include:
- “I am good just as I am.”
- “I believe in myself and my abilities.”
- “I will achieve my goals today.”
- “I release stress and find inner peace.”
- “I breathe deeply and find peace within myself.”
- “I take the time I need.”"
- “I have the energy to give my best today.”
- “Every day offers me new chances and opportunities.”
- “I am full of drive and ready for whatever comes.”
- “I am grateful for all the good in my life.”
- “Today I choose to be happy.”
- “I see the positive in every situation.”
Plan the day
Investing a few minutes in the morning for daily planning helps you keep track and approach your day more relaxed. Write down the most important tasks, set priorities, and schedule time blocks for specific activities.
This way, you avoid stress and the feeling of being overwhelmed by to-dos."A clearly structured plan helps you to focus better and be more productive.
Take supplements
Many dietary supplements such as vitamins, minerals, and omega-3 fatty acids work best when taken in the morning. This is partly because your digestive system is most active after waking up and can absorb nutrients particularly well.
In addition, certain vitamins like vitamin B12 or vitamin D support your energy production and help you feel more awake. Another important factor: the biological availability - that is how well your body absorbs and utilizes a supplement.
Many vitamins – especially fat-soluble ones like vitamins D, A, E, and K – should be taken with a fatty meal to be optimally absorbed. If you are already having breakfast, that is the perfect time to take your supplements.
MOLEQLAR: NAD Booster for your healthy morning routine
Timeless health and performance - that is our mission. That’s why we develop high-quality dietary supplements and nutrients for your daily performance.
Our tip for your perfect morning routine: Our regeNAD - or NAD Booster. Sounds complicated? It’s not.NAD is the abbreviation for Nicotinamide Adenine Dinucleotide. This molecule is a coenzyme that can be found in practically every cell of our organism.
NAD is significantly involved in the conversion of energy obtained from food into cellular energy. Additionally, the coenzyme plays a role in your memory performance, muscle function, cardiovascular system, detoxification, and infections. NAD is also being studied further in the context of longevity research.
Throughout our lives, the NAD levels in our body continue to decline. This decline can, according to studies, promote the development of age-associated diseases.
